Chin Ups!

Holy crap!  I just did 2 unassisted chin ups!  Hell yeah!  Just yesterday, I think I finally figured out how to engage my lats in the pullup motion rather than pulling from the arms and now here I am with to chin ups under my belt.  My focus on getting that first unassisted pullup has been reset.  I want it and it's mine!

Catching Up

This has been a weird week for working out.  My schedule has been all over the place, as has been the schedule of my workout partner so things have been a little sporadic.  Here's what went on this week:

Monday: Tried to do the "Barbara" WOD and gave up during the third round.  This was the first workout that didn't complete the entire time I've been doing CrossFit.  I went out the night before, got home at 4 in the morning and James was up before 6.  I now know that I cannot do CrossFit on less than two hours of sleep.  I can do it on 4 hours but not 2.  "Barbara", by the way, was 5 rounds for time of: 20 pullups, 30 pushups, 40 situps, 50 squats.

Tuesday: I honestly can't remember what I did this day.

Wednesday: The WOD was three rounds for time of 10 overhead squats (OHS) and 50 doubleunders.  I subbed 100 regular jumps for the doubleunders.  By the time I had gotten through the second hundred, I had completely peed myself.  How I love the long-term effects of childbirth!  I used the bare 45-pound bar so that I could really focus on balance and OHS technique.  Finished the workout in 4:45.

Thursday: Company event in DC.  My only exercise was trying to balance myself standing on a moving metro train for an hour while drunk.

Friday: Went to Zumba for the first time in a long time.  It felt amazing to be back.  From there, I went to the gym at work and did some snatch practice with a 9 pound pole and then did deadlifts.  I managed to lift 175 pounds using the horrible barbell that they have there and I didn't even use chalk!  That barbell has knurling that seems to have been designed specifically to rip all the skin off your palms.  I guess that barbell and I have made peace.  My callouses do hurt a little today though.

Other stuff: I got my weightlifting shoes this week and I love them!  I need to get to Bally's on a day when I've rested well the day before and try them out by lifting heavy.  Also, I ordered a women's 15kg barbell yesterday from Rogue Fitness.  I'm hoping I can get my hands around it better since the bar diameter is a little smaller.  It's a used one from one of the CrossFit Regionals games so I feel like it's going to come with some awesome energy since it's been lifted by some of the strongest, badass women in the world.

Shin Splint Success and Today's Workout

I had the ultimate test of my shin splints last night - hours of dancing in heels.  That has always been the easiest way for me to completely screw up my shins for days afterwards.  However, I went out dancing last night and my shins didn't bother me at all today.  I went to PT earlier and my therapist said that my shins felt great.  It seems like I'm all better.  Now it's time to carefully step up my workout routine.

Today's workout was this:

Front squats: 1 heavy, 10 light, 1 heavy, 20 light, 1 heavy, 30 light.  I did 85 pounds for the heavy and 45 for the light.  The last 30 were pretty difficult.  I'm not sure what my PR is on front squats but I don't think that I have ever front squatted 85 pounds before.  Maybe next week I'll be able to work up to my heaviest weight.  I'm guessing I can do at least 100 pounds.

After the WOD, I did deadlifts up to about 90% of max.  I did 5 reps each of 115-125-135-145-155-155-160.  160 was my PR just a few weeks ago so it's pretty amazing that I did all those 155s and then 5 160s.  I'm getting strong!  Yay!

Shin Splint Update and Today's WOD

I went to PT yesterday afternoon and two separate therapists now feel like my shins are on track.  I'm supposed to run a few miles and see how they hold up.  I was going to do that at the gym this morning but the treadmill is so boring that I really cannot make myself run that far.  I did 1/2 mile.  That's all I can take on a treadmill.  Plus, I'm going dancing tonight so if my shins hurt, I won't know if it's from running or dancing in heels.  I'll do the run over the weekend on a trail somewhere where running is more exciting and I can go much further without getting bored.

Today's WOD was funny:

3 rounds for time (which I did in approximately 15 mintues):

50 pound dumbbell Waiter walk, 100 meters, Right arm (I did 30 for the first round on the right arm only and then switched to 25 pounds for the rest of the workout.)

30 GHD sit-ups (I did regular situps since there's no GHD at Bally's.)

50 pound dumbbell Waiter walk, 100 meters, Left arm

30 back extensions


Keeping that dumbell up over your head is hard as hell!  My shoulders will definitely be sore tomorrow but this was great practice for the "Hold you Wood" obstacle in the Tough Mudder.

Filthy 50

I went to the gym yesterday afternoon and did the Filthy 50.  It took me 40:53 to do it but I stopped a whole bunch of times because I was literally on the verge of puking up my lunch almost the whole time.  After having puked following a workout last week that I did after breakfast, I now know that I need a whole lot of time after eating before doing any crazy workouts.  I haven't had this problem with Zumba but I guess CrossFit is a whole different ballgame.  It's good that I'm finding out now about how food affects my workout so I can incorporate that into my meal strategy for the Tough Mudder.  The Filthy 50 definitely left me sore.  Here is what it's composed of:

50 Box jump, 24 inch box (I did 12 inches.)
50 Jumping pull-ups

50 Kettlebell swings, 1 pood (I did 18 pounds.)

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds (I did 30 pounds.)

50 Back extensions

50 Wall ball shots, 20 pound ball (I did 10 pounds.)

50 Burpees

50 Double unders (I did 100 regular jumps.)